The Fall Season is upon us and in Georgia that means that the weather is yo-yoing temperature-wise, from chilly mornings to very pleasant sunny days and crisp evenings! Currently I’m adjusting my cooking to fit the mood of the season. So in the process, I get an opportunity to try new recipes and tweak the old ones. Here are a couple examples of such. I love quinoa because it’s a complete protein, gluten free seed that you can prepare to fit any occasion. In addition, I’m adding a very simple oatmeal recipe that does not require any cooking and turns out delicious.

Directions:
Rinse quinoa vigorously in a fine sieve until the water goes clear. Put the rinsed quinoa in a saucepan, add water (1
cup of quinoa + 2 cups of water = 3 cups of cooked quinoa), turn the heat to medium-high, and wait for the boil.
Once it’s boiling, cover with a lid, reduce heat to medium, and cook for about 12 minutes or until fully cooked and
fluffy. Add salt to taste.

While the quinoa is cooking, prep the rest of the fresh ingredients:
Wash & dry greens; chop if necessary to make it easier to eat.
Grate carrots; mince celery; chop onion; cut tomatoes in halves; cut avocado in cubes. Place it all in a large bowl.
Add sliced almonds.
Drain and wash chickpeas; peel the skins off, if you like, by lightly rubbing them with a paper towel. Add to the
large bowl.
Dice feta and set aside.
Whisk lemon juice, olive oil, honey, garlic, and spices.
Toss cooled quinoa with ingredients in the large bowl. Add dressing and toss to combine. Add feta last and lightly
toss.

Directions:
Pour the oats, milk, chia seeds, and salt into a jar with an air-tight lid. Shake the contents very well to prevent the
seeds from clumping and then put the jar in the fridge overnight to set.
In the morning, shake some more. Pour into a bowl and top with fruit, nuts, coconut, and spices.

When discussing protein, the assumption tends to be that all protein is animal based, which is not the case. Plant-based diets have been used as a venue to optimize health, but the biggest challenge is typically how to get the protein without meat, eggs, and dairy. Protein is a macro nutrient composed of amino acids that is necessary for the proper growth and function of muscle and body tissue.

While the body can manufacture several amino acids required for protein production, a set of essential amino acids needs to be obtained from animal and/or vegetable protein sources. Using a well-founded whole food plant-based diet can provide enough protein to satisfy body’s needs and an active lifestyle. There is considerable debate over the amount of protein a person needs to consume per day, the current recommended daily intake (RDI) of protein is 46 grams for women aged 19-70 and 56 grams for men aged 19-70.

Here is a list of plant-based whole foods that are high in protein:

Quinoa (14 g protein per cup): “the complete protein”

A gluten-free grain-like seed, quinoa is a high protein alternative to rice or pasta, served alone or over vegetables and greens. It provides a good base for a veggie burger and is also a fantastic breakfast cereal when served cold with almond or coconut milk and berries.

Lentils (17.9 g protein per cup)

Delicious, nutritious and super easy to prepare for a meal in a soup or as a side dish, or as a snack. Trader Joe’s sells them pre-cooked.

Tempeh (30.78 g protein per cup)

A fermented soybean-based food, tempeh is a healthy protein-packed alternative to its non-fermented cousin tofu. It makes for a great veggie burger and doubles as a tasty meat alternative to meatballs in pasta, or over brown rice and vegetables.

Beans/Black, Kidney, Mung, Pinto (12-15 g protein per cup)

Great on a veggie burrito, in chili and soups, on salads or over rice with vegetables, beans of all varieties can easily be a daily inexpensive staple.

Spirulina (6g protein per 10 grams)

A blue-green algae, spirulina is a highly bioavailable complete protein containing all essential amino acids. It’s a plant-based protein powerhouse at 60% protein, the highest of any natural food.

Hemp Seeds (16 g protein per 3 tbsp)

With a perfect ration of omega-6 and omega-3 EFA’s, hemp seeds are another bioavailable complete protein rivaled only by spirulina. A simple and great addition to a multitude of dishes, from breakfast cereal to salads to smoothies to vegetables and rice.

Pumpkin, Squash, and Watermelon Seeds (28-33 g protein per 100 g)
A popular food in the Middle East and East Asia, these seeds are very popular roasted and can be eaten as a snack or in combination with other dishes and salads.

Marmite Yeast Extract Spread (27.8 g protein per 100 grams)
It is a natural by-product from brewer’s yeast through the process of fermentation. A good source of vitamin B12, niacin, and riboflavin, the spread packs a lot of protein. Has been very popular in Britain and Europe.

Almonds (24 g protein per 1 cup)

Have a lower saturated fat content and a multitude of health benefits.

Couscous (15.1 g protein per 100 g)

Light and fluffy of semolina, traditionally prepared as a side dish with a stew spooned over it.

Chia Seeds (4.4 protein per 1 ounce)

High in fiber and Omega-3 fatty acids. Can be used in smoothies, homemade granola, sprinkled over hot or cold cereal, baked into crackers, and added to salads. Soak chia seeds for about 10 minutes before consuming to prevent them from absorbing water from your body during digestion and causing dehydration.

There are plenty of other options, but this gives you an idea of the wide range of plant-based protein-rich foods available.Have any questions? Contact me below, at drtijana.dc@gmail.com, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

SCHEDULE THE FIRST APPOINTMENT FOR YOU & YOUR FAMILY for a comprehensive health assessment TODAY at 706.254.4579!

It seems that gluten-free is typically associated with foods of cardboard consistency and lacking in excitement to the taste buds. There are food choices without having to resort to highly processed ones. There are plenty of nutritious alternatives for the hard-to digest, glue-like protein.

Here are some new cooking ideas to supplement in to your diet:

Quinoa: Actually a seed, a member of the grass family and not even a grain at all! It is referred to as a grain because of having similar flavor and cooking properties. This food can be found in all sort of salad combination, in protein bars, crackers and even chocolate! It can topped with steamed vegetables and a big pour of sauce from herbs and nuts. One of the huge benefits of quinoa is that it contains all nine essential amino acids = a complete protein!

Millet: A bit dried than quinoa, this is a mineral-rich seed often found in birdseed mixes. It makes a mashed potato substitute when mixed and mashed up with some steamed or roasted cauliflower. Leftover cooked millet makes an easy breakfast porridge when mixed with some almond milk, cardamom, raw honey and fresh berries. Another great source of protein!

Amaranth: A super tiny seed similar to millet and quinoa and also a great plant source of protein, especially of the essential amino acid lysine, which other grains are low in. It is even thought to help lower “bad” cholesterol. Amaranth works great in soups, stews and porridges. The seeds are very fine and tend to get bit creamier and binding when cooked. Amaranth flour also works well in pancakes and breads. Amaranth grows very rapidly and is thought of as a weed in many areas = sustainability.

Brown Rice Mochi: A delicious baked pastry version. Made with only brown rice this is as clean as it gets. With plenty of different flavor varieties to choose from for flavor (from dried fruit , nuts and seeds) you can satisfy both a sweet and savory craving with these warm and chewy treats. Cut up a few squares, pop it in the oven for 10 minutes and watch them rise to the occasion. Can be dipped in applesauce and almond butter.

Buckwheat Noodles: With a really smooth texture and a hearty flavor that can stand up well to spicy foods. Buckwheat is good for the cardiovascular system and great source of magnesium! And despite it’s name, buckwheat is not related to wheat and does not contain any gluten.

Chia Pudding: Chia seed was cultivated by the Aztec and was so valued that it was given as an annual tribute by the people to the rulers. It can be turned into a delicious and decadent pudding simply by adding your nut milk of choice, some vanilla extract, a spoon of raw cacao or carob and something sweet like honey, maple syrup or stevia. You can also stir and sprinkle chia seeds in to any smoothie recipe or your morning porridge.

Zucchini Noodles: A great pasta and noodle alternative and it’s all about the cutting technique. If you are looking to cut down on calories, carbs and starches, these “noodles” are sure to satisfy that pasta craving! Use a spiral slicer or a mandolin to get the thin, long spaghetti like strips, dress with some fresh tomato sauce or a nutty pesto.

Lettuce Wraps: Need a carrier for all your stuffing? skip the grains and go for leaves. Romaine and Boston lettuce leaves are big enough to hold a variety of fillings, just like a taco-shell or tortilla. You can try to quickly blanch large collard green leaves and use those as alternative wraps. Also, using nori – think sushi maki and hand rolls. Roll up some nut butter, your favorite chopped vegetables, some avocado and a sprinkle of sprouts.

Have your favorite recipe? Feel free to share it here and I’ll include it on this list.